This is like breakfast for dinner on steroids.
Not quick and simple like a microwaved scrambled egg or thoughtless like a bowl of cereal, but packed with cheese, peppers, and a bit of a Mexican flavor.
My grandmother tore this recipe out of a magazine because she knows I love eggs and Mexican food. Apparently it’s something that the Jonas brothers’ mother makes when they’re at home.
She’s recently moved in with our family (my grandmother, not Mrs. Jonas), so I thought it would be fitting to give it a test run. And of course, I had to lighten it up. The original version is packed with fat, cholesterol, and sodium. Per serving (as written): 440 calories, 9g carbs, 27g protein, 34 g fat (!), 240mg cholesterol, 730mg sodium (!).
I lightened it up by using egg whites (cholesterol free), reduced fat cheeses, less canned chiles & adding fresh peppers and onions.
Lightened Up Chile Egg Casserole
- Cooking Spray
- 1 carton egg substitute (equivalent to 8 eggs, or 16 egg whites)
- 1/2 cup flour (I used garbanzo bean, but any should work)
- 3/4 tsp baking powder
- 1 can (8oz) diced green chiles (I used Trader Joes)
- 1/2 cup diced green onions (I used about 6)
- 1/2 cup diced green pepper, sautéed until softened
- 1 cup low-fat cottage cheese
- 1 cup shredded cheese (I used a mix of reduced fat gouda and reduced fat mozzarella)
- 2 Tbsp nutritional yeast (optional – only adds to flavor)
- salt & pepper
- Spray casserole dish with cooking spray. Pre-heat oven to 375.
- Lightly scramble eggs in a large bowl.
- Separately, stir together flour, baking soda, and nutritional yeast (if using).
- Add chiles, onions, green pepper, cottage cheese, and shredded cheese to egg mixture and stir to combine.
- Add flour and baking soda, mixing well. Season with salt and pepper.
- Pour into baking dish. Bake, uncovered, 40-50 minutes, until center is set and top is browned.
Approximate nutrition information, per 1/12 of recipe: 105 calories, 3 grams fat, 12 mg cholesterol, 260mg sodium, 7 grams carbs, 11 grams protein
I honestly didn’t run the nutrition facts for this before writing this post – now I wish I had – I would have eaten twice as much at a time! It was great for breakfast (or dinner), or re-heated for lunch. The texture is heartier than an egg souffle, but lighter than my crustless egg cups or a frittata. Definitely something I’ll be making again.
You can add any vegetables you like, and topping it with salsa would be a great idea. I enjoyed a slice alongside wheat toast spread with avocado and sprinkled with nutritional yeast (another delicious combination, by the way).
Thanks for all the sweet feedback on our Valentine’s day eats. I forgot to share them with you guys, but I made heart-shaped brown rice crispy treats too – that’s 3 heart-shaped foods in one day. Don’t miss your chance to enter the Chobani giveaway! I love hearing about the new products you’re sharing.
Do you like quiches or egg casseroles?